Although we often expect cheese when we order a hamburger, eat at Subway or make our own turkey sandwiches, the truth is that cheese adds more in calories than it does in taste.

One slice of cheddar has about 6 grams of saturated fat and more than 100 calories. To put this in perspective, someone taking in 2,000 calories a day should be limiting himself or herself to fewer than 16 grams of saturated fat daily.

You easily can drop 100 calories from your lunch just by having your sandwich without cheese. In a month, you can drop a pound’s worth of calories this way without changing anything else about what you are eating. If you think that this will detract significantly from the taste, try this experiment: Next time you order your favorite sandwich, say that you want cheese placed on half of it only. Start eating from either end and you will quickly realize that the cheese did not make much of a difference.